Coaching by telephone works well if a clear understanding is
understood between coach and client. Fit Tasks make possible
our mission as coach and client to get you to your fitness
destination of complete wellness. Phone coaching takes additional
fortitude and dedication, along with a large dose of commitment from
you to achieve what you want and need. All of the abilities and
skills come into play for results to occur.
Clients that work hard and
show a desire to be disciplined in areas where weakness once ruled,
will find that day by day, week by week, fitness levels begin to
improve. Strength increases, fat mass decreases with inches
lost in arms, legs and torso, muscle mass
increases, mobility goes up, old injuries begin to fade away and
fitness self esteem
improves.

Phone
coaching also requires the client to engage more actively in many of
the duties that an onsite coach would carry out. The client will
need to get body composition testing done where applicable, keep
records of workouts, nutrition journals, additional equipment needed
for workouts and recruit support in creative ways from spouse,
friends or colleagues to ensure consistent accountability.

The Fitfolio
is given to you during our first lesson. We'll do a complete analysis and
discussion of your fitness background to properly plan the journey.
The
Fitfolio is a package of fitness documents to carry out a balanced
fitness program. The
Fitfolio includes a Fitness Purpose, Medical-Injury History, Fitness
Goals, Consent Release and Cancellation and Usage policy. Also included is,
Workout Card, Exercise
Protocol,
Facts on Water, My Grocery List,
Coaches Commitments to Client and Client's Commitments to Coach, Four Steps to
Get Fit For The Journey,
New Food Pyramid,
by
Walter C. Willett,
M.D., Dr.
Ph.D
Food Comparison, Facts on Fat, Nutritional Journal, Breakfast Facts, and Fit
Task Cards.

The
Fitfolio is sent to you and then returned within a seven day
period to expedite start up of the first fitness coaching session.
Once received, a complete analysis and review is done to properly
plan out the fitness journey you will embark upon!

A Fit
Task is a directive given by me to carry out an important fitness
related task for you! It may be to simply read a Nutritional Food Facts
label at the grocery store or to do specified amount of strength, cardio
and stretching before we meet again for another lesson. It'll keep you
accountable. The Fit Tasks vary according to the needs, e.g.,
injury and goal set, level of fitness, type of activity enjoyed, (or
don't enjoy), time commitment available and sorts of short, medium and
long term achievements in mind. Once discussed and agreed upon - we'll
commence forth towards the goals, measuring results all along the way.

Fitness Relationship

Finding
out what you want in your fitness is paramount to me as your fitness
coach. We'll discuss your fitness past, present and future so when
the journey does begin, we'll know how much and how little to do
with your fitness plan.

Initially we'll chose a workout locale either; home, work,
commercial or a private club for your workouts. We'll look at indoor
versus outdoor activities necessary for continued interest, and the
type of equipment best suited for you, long-term.

Specific items to pack for the journey

applicable flexibility movements for you that apply

proper amount of repetitions per exercise movement

correct amount of sets per exercise movement

poundage needed for proper load on muscles and joints

types of exercises applicable for you that are specific and
targeted

written descriptions on your custom Individual Exercise Card

correct type of cardio apparatus that is suitable and
comfortable

right pace for cardio, (beats per minute) for your heart
work (V02)

time per workout for flexibility, strength and cardio
portions

days per week for flexibility, strength and cardio portions

breathing rhythms and cadence for correct pace when training

what to do when schedules change, workout or another
activity

The Fit Five

flexibility
: relax tight
muscles and joints

strength : increase tone shape
and power

cardio : improved endurance of
heart and lungs

nutrition : healthful eating
and cooking

mindset : focused and with
purpose

Fit-Humor

Enjoying
workouts helps get you through the difficult reps and sets! Having a good time
is a huge part of a successful program! If there's no enjoyment found, what the
use? I'll make ya smile and prove to you that working out can actually
be...fun...even though you'll find it hard to admit!

Mindset

In phone coaching the mindset and
fitness self esteem
and focus are essential. Is is of the utmost importance that
this aspect be tapped into deeper than onsite coaching for
success to become reality. To
feel strong emotionally and physically is top priority, so when
difficulties arise, you'll know how to deduce and use logic to
make corrections. Being graceful, coordinated and full of
renewed energy and vitality as a result of getting and staying
fit will begin to show for you. You and are the only one in the
universe like you - so remember to train within your means, and
enjoy this new process! Bring the mind body and spirit together
again for true wellness and health. You'll be glad you did!

First Lesson Wrap Up

We'll recap the initial lesson and review key points that were
pertinent to you and your fitness journey. You'll have your
Fit Task ready to carry out and your homework workouts in
place. The only thing left to do will be to get going, and stay
motivated!

Now hang up the phone and go have a great workout!

Lesson
Structure

As your Fitness Coach, I persevere for you. My patience is
steady and I keep listening and observing how best to meet and
exceed your fitness needs. I will not give up on you, even when you
give up on yourself. I offer a complimentary thirty to forty-five
minute discovery session to highlight specifics of the
program and to discover the heart and mindset of your fitness.

A minimum two to three month commitment,
with occasional exceptions. is
necessary to establish behavior pattern changes in exercise and
nutrition with phone coaching.
Phone lessons may be as
short as 15 minutes, or as long as 60 minutes, it depends on
you.
Sloughing off old inactive habits is not easy, but with perseverance and
diligence on my part,
combined with a large dose of dedication from you, all previous
milestones will be left behind and a new era of health begins.

During the first five months of lessons, four phone
appointments monthly are necessary to create your newfound
accountability. Once one-hundred and fifty days have passed,
we'll reassess your fitness needs and adjust the lessons
accordingly. All the while we'll use Fit Tasks to keep
you in step and and on track with your fitness. What's great
about all this is you will be the benefactor. Staying focused on
your workouts and eating right pays off!

There'll be planned homework workouts between lessons
for you to keep on track with your newfound workout program!

I will correspond with you
via email or phone to 'check in' with you on your workouts.
Tracking your eating patterns and other helpful needed areas that
challenge you and cause you to stumble, in your
pursuit to get back into good physical condition.

Contact me, I'll be glad to take a few moments and
answer your questions. I care
what happens.

Follow ups are crucial for long-term adherence with any
exercise program. After moving through many workouts together
over the course of time, periodic maintenance lessons will be the plan.
These periodic lessons will keep you in check with your
workouts, nutrition and overall mind and heart set.
Hard work and diligently sticking to your workouts and
nutrition accountability will most certainly take you to your
fitness destination of complete wellness and total health!